Animated character doing hip lifts. Muscles of the legs and hips are marked.
22 August 2023

Pelvic Lifts

Pelvic lift, also called hip lift or bridge exercise, is a simple Pilates exercise. It involves moving the center of your body to lift your hips high while lying on your back. This exercise is easy yet very beneficial for your body. Pelvic lift is very common among women because it help strengthen the pelvic floor muscles.


Animated character doing hip lifts in a loop. Muscles of the legs and hips are marked.

How to do Pelvic Lifts?


Start by lying on your back and letting your palms rest on the floor by your sides. Bend your knees and keep your feet together. Lift your pelvis off the floor until you form an even bridge shape with your thighs, abs, and chest. Hold for 1 second, then return to the starting position.


Keep your hands and feet firm on the floor throughout the movement. It is better to lay on a mat or similar surface to keep your back safe.


The above gif demonstrates the pelvic lift exercise.


What Muscles Work in Pelvic Lifts?


The primary muscles used in this exercise are the hamstrings and glutes. Other muscles in the front thighs and abdominal area also help support your body.




You can perform pelvic lifts safely and effectively without much risk of injury. However, it’s important to take precautions if you have bad knees or lower back injury. If you are pregnant, consult your physician.



Pelvic lifts provide a number of benefits. They strengthen your upper thighs and the back of your hips. They also work your core muscles and help with balance and posture. In addition, raising your hips causes your abs to stretch and your lower back to straighten. That helps increase blood flow through those regions.




1. Single-leg pelvic lifts;

Lift one leg up in the air while using your other leg to perform this exercise.


2. Weighted pelvic lifts;

Place a weight on your abdomen while doing this exercise


3. Raised pelvic lifts:

Put your feet on a stepper or a raised surface.